Cockles vs. Dates — In-Depth Nutrition Comparison
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A recap on the differences between cockles and dates
- Cockles are higher than dates in iron, vitamin B3, and vitamin B2.
- Cockles cover your daily iron needs 190% more than dates.
- Cockles contain 3 times more vitamin B2 than dates. While cockles contain 0.2mg of vitamin B2, dates contain only 0.066mg.
Food varieties used in this article are Cockles, raw (Alaska Native) and Dates, deglet noor.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +1488.2% |
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +30% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +203% |
| Contains more Vitamin B3Vitamin B3 | +151.2% |
| Contains more Vitamin B1Vitamin B1 | +420% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 16.2mg | 1.02mg | 190% |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Carbs | 4.7g | 75.03g | 23% |
| Copper | 0.206mg | 23% | |
| Protein | 13.5g | 2.45g | 22% |
| Potassium | 656mg | 19% | |
| Vitamin B6 | 0.165mg | 13% | |
| Vitamin B5 | 0.589mg | 12% | |
| Vitamin B3 | 3.2mg | 1.274mg | 12% |
| Manganese | 0.262mg | 11% | |
| Calories | 79kcal | 282kcal | 10% |
| Vitamin B2 | 0.2mg | 0.066mg | 10% |
| Magnesium | 43mg | 10% | |
| Phosphorus | 62mg | 9% | |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Vitamin B1 | 0.01mg | 0.052mg | 4% |
| Zinc | 0.29mg | 3% | |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Calcium | 30mg | 39mg | 1% |
| Fats | 0.7g | 0.39g | 0% |
| Vitamin C | 0.4mg | 0% | |
| Net carbs | 4.7g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 0% | |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +451% |
| Contains more FatsFats | +79.5% |
| Contains more WaterWater | +283.8% |
| Contains more OtherOther | +43.8% |
| Contains more CarbsCarbs | +1496.4% |
